WARM UP: Plyos 10 Lunge to Instep 10 Inch Worm to PU 10 Ring Rows SKILL: “Grace” 8min cap 30 Clean and Jerks for time WOD: 15 Min AMRAP: 200 M Run 10 Pull Ups

WARM UP: 2:00 Bike Fence Drills 20 Monster walks (L, R and Sq) 10 Burpee Broad Jump Arm stretching 15 FSQ with Barbell SKILL: 18.2 12:00 to Complete 1-2-3-4-5-6-7-8-9-10 DB Squats (50/35) Bar Facing Burpees

WARM UP: 12:00 EMOM M1::45 Bike M2: 12 Plate GTO (15/10) M3: 10 Walking Lunges+ 5 Push Ups M4: 10 Lunge to instep SKILL: Set up for WOD WOD: 4 rounds Waterfall Style: Teams of

WARM UP: 20 Jumping Jacks 5 burpees With Barbell: 20 Good Morning 20 Back Squats 10 Strict Press 10 Push Press SKILL: Mobility WOD: 5 Rounds For final Time/Weight: 9 Deadlifts 5 Hang Power Cleans

WARM UP: 2 Rounds: 150m row 5Inch Worms to Push UP 10 Ring Rows 10 Straight legged Sit up SKILL: 1K Row time trail WOD: 4 Sets not for time: 10 Plyo Push Up 10

WARM UP: 200 M Run Fence Drills PVC: 10 Pass Thru 10 Good Morning 10 Squats 5 Thrusters 5 Squat Cleans SKILL: 10:00 EMOM: Clean + Hang Clean + Front Squat @75% 1 RM Clean